Charlotte Balbier
Brides Up North Wedding Fairs

Brides Up North BOOTCAMP: Week 12! You Smashed It!

November 20th, 2011 | Julia Braime

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Yes, there has been quite a focus on cake this week on the wedding blog – it was our birthday after all!  But you didn’t think I had forgotten the final week of Bridal Bootcamp did you?  No way!  We have worked too hard to fall at the final hurdle.

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Just because the weekly series is coming to an end, that doesn’t mean that you can’t still join in.  Check out the Brides Up North Bootcamp pages for everything you need to know including the weekly fitness plans right from the start, the eating plan, hints and tips, handy food and exercise diaries, the exercises explained and my progress. 

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Check the blog in the coming week to hear my Bridal Bootcamp progress report and see my stats.  This is a wedding diet and fitness plan that works gals! The figures don’t lie. 

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Brides Up North UK Wedding Blog: Bridal Bootcamp

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Let’s have a sprint finish!  It’s straight over to our resident personal trainer Jenny Cromack from Motive 8 North

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Whoop whoop… well, it’s finally here! Week 12 of the Bridal Bootcamp… you should be looking, sleek and sexy and ready to look amazing on your big day.

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As we mentioned last week, we hope that doing the Bridal Bootcamp has encouraged you to make some positive lifestyle changes and be healthier and more active. If you don’t feel you’re quite there in achieving your targets then use the training programmes we have provided and mix and match the workouts making sure you push yourself during the sessions and work hard.

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We’re going to have a great workout during your final week, with an amazing total body circuit….  workout to get the heart pumping and tone up those key areas so not only will you look fantastic in your dress but during your honeymoon too!! I want everyone to put everything they have got in this week’s sessions… o for it!

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Although this is the last week of the plan, please keep in touch if you need more exercise and motivational tips. Email Jenny at jenny.cromack@m8group.co.uk, like us on Facebook (search for motive8 North) and follow us on Twitter @motive8north. Also, check out our website www.m8north.co.uk for regular You Tube Video’s with home workouts and exercise tips.

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Jenny xxx

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.Bridal Bootcamp

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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.

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Warm Up:

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5 minutes aerobic warm up – i.e. skipping, step ups, brisk walking, jogging, etc. The purpose of the warm up is to gradually increase your heart rate and breathing rate to increase oxygen flow to the working muscles.

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Main Workout:

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If you want a greater calorie and fat burning workout then perform 20 minutes of interval training or intense cardiovascular exercise at the start of your workout, if not then go straight into the toning exercises.

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Interval Training*

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Beginners – 45 seconds fast hill sprint outside, alternated with 45 seconds recovery walk or jog – repeat x10

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Intermediate/Advanced – 60 seconds fast hill sprint outside, alternated with 60 seconds recovery walk or jog – repeat x10

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* You can also perform these intervals on a bike or rowing machine for the same time.

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Toning Workout

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– This week’s workout is performed as a ‘long’ circuit. Start with exercise A and work from exercise to exercise until you have complete all exercises.

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– Rest x 1 minute and repeat the circuit for the number of times as shown below.

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– See the table below for number of reps to complete.

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– Work as hard as you can when you perform the cardio exercises, give it everything you’ve got.

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Toning Exercise – no. of reps.

Cardio Exercise – length of time

Number of circuits

Rest between exercises

Beginners

12

30 seconds

2

30 seconds

Intermediate

12

45 seconds

2

20 seconds

Advanced

12

60 seconds

3

Minimal

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A

Dumbbell Squat & Press

B

Alternating Lunges with Bicep Curls

C

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – go for it!

D

Press Ups – Try full press ups!!!

E

Stability Ball 1 Arm Row

F

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – work it baby!

G

Walking Lunges

H

Alternating Lunges with Overhead Tricep Extensions

I

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – push it as hard as you can!

J

Jack Knifes

K

The Plank – hold 30-60 seconds – lift one foot 2 inches from the floor to make harder!

L

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc – work it, work it!

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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.

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Bridal Bootcamp

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Cardio Workout 1

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5 minute warm up followed by a 45-60 minute cardio session – work at effort level 7-8.

Example – Running, cycling, aerobics, spinning, Zumba, gym session.

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Cardio Workout 2

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Start your session with a 5 minute warm up then perform 10 x 60 second intervals of maximal intensity work (effort level 9/10), with a 60 second easy recovery in between.

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Example- Find a hill – sprint up it for 60 seconds, then jog or walk back down for 60 seconds, repeat x 10.

In the gym, row fast for 60 seconds, easy row for 60 seconds x 10.

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Follow these intervals with 20 minutes of cardiovascular work at 7-8 effort level.

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Cardio Workout 3

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5 min warm up followed by a 60 min cardio session – work at effort level 7-8. 

Example – Running, cycling, aerobics, spinning, Zumba, gym session. 

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IMPORTANT: Remember to consult your GP before starting any fitness or diet plan.  This eating and exercise plan is provided for guideline purposes only.  Brides Up North and/or Motivate 8 North will not be held responsible in the event of illness or injury.  Brides Up North Bootcamp is entered into completely at your own risk. 

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Brides Up North UK Wedding Blog – Images © 2011 Brides Up North

Motive 8 North is a Brides Up North Featured Supplier

Contact Brides Up North to submit your business as a Featured Supplier

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Brides Up North UK Wedding Blog

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Brides Up North BOOTCAMP: Week 10 – Tri-umphant!

November 3rd, 2011 | Julia Braime

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Brides Up North Wedding Blog: Bootcamp

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You didn’t think you were getting away with it this week did you Brides Up North? 

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Let’s hear from Jenny Cromack of Motive 8 North: Welcome to Week 10 on the Brides Up North Bootcamp! We’re getting close to the end now, so think of this as your final sprint to the finish… a big push over the next three weeks to get you looking stunning for your big day!

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This week’s toning workout is going to focus on tri-sets. Tri-sets are one of my favourite ways of training and are three toning exercises performed one after each other.  You can mix and match between muscle groups but we are going to split our tri-sets into exercises which work similar muscle groups or muscle groups which work together (for example, triceps and chest) to really push each area. If you want an even bigger calorie burn during this workout then add a minute of cardio such as skipping, star jumps, shadow boxing etc in between each tri-set.

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Keep focused ladies… the aisle is in sight! I do hope you are all feeling and looking great as all of the hard work should be paying off!

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If you need any more exercise advice or tips please email me at jenny.cromack@m8group.co.uk.

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Brides Up North Wedding Blog:  Toning Workout

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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.

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Warm Up:

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5 minutes aerobic warm up – i.e. skipping, step ups, brisk walking, jogging, etc. The purpose of the warm up is to gradually increase your heart rate and breathing rate to increase oxygen flow to the working muscles.

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Main Workout:

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If you want a greater calorie and fat burning workout then perform 20 minutes of interval training or intense cardiovascular exercise at the start of your workout, if not then go straight into the toning exercises.

.

Interval Training*

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Beginners – 45 seconds fast hill sprint outside, alternated with 45 seconds recovery walk or jog – repeat x10

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Intermediate/Advanced – 60 seconds fast hill sprint outside, alternated with 60 seconds recovery walk or jog – repeat x10

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* You can also perform these intervals on a bike or rowing machine for the same time.

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Toning Workout

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– This week’s workout is performed as a tri-sets. Perform Exercise A, Exercise B and then Exercise C all immediately after each other with minimum rest between exercises.

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– For a greater calorie and fat burning workout then perform 30-60 seconds of cardio exercises between each tri-set.

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– Repeat each tri-set x 2.

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– See the table below for number of reps to complete.

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Toning Exercise – no. of reps.

Cardio Exercise – length of time

Number of Tri-Sets.

Rest between exercises

Beginners

12

30 seconds

2

30 seconds

Intermediate

12

45 seconds

2

20 seconds

Advanced

16

60 seconds

2

Minimal

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Tri-set 1

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1A

Squat and Woodchop – 8 reps each side

1B

Side Lunge

1C

Squat and Dumbbell Raise

1D (optional)

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

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Tri-set 2

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2A

Stability Ball Chest Press

2B

Stability Ball Chest Flyes

2C

Stability Ball Tricep Overhead Extensions

2D (Optional)

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

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Tri-set 3

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3A

Stability Ball Crunch

3B

Stability Ball Oblique Crunch

3C

Plank

3D (Optional)

Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

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To see every exercise that we use explained (with pictures) click here: On Form: The Exercises Explained.

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Brides Up North Wedding Blog:  Cardio Workout

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Are you ready to blast it in your cardio workouts this week? Go for it and push yourself to the next level!

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Cardio Workout 1

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5 minute warm up followed by a 45-60 minute cardio session – work at effort level 7-8.

Example – Running, cycling, aerobics, spinning, Zumba, gym session.

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Cardio Workout 2

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Start your session with a 5 minute warm up then perform 10 x 60 second intervals of maximal intensity work (effort level 9/10), with a 60 second easy recovery in between.

.

Example- Find a hill – sprint up it for 60 seconds, then jog or walk back down for 60 seconds, repeat x 10.

In the gym, row fast for 60 seconds, easy row for 60 seconds x 10.

.

Follow these intervals with 20 minutes of cardiovascular work at 7-8 effort level.

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Cardio Workout 3

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5 min warm up followed by a 60 min cardio session – work at effort level 7-8. 

Example – Running, cycling, aerobics, spinning, Zumba, gym session. 

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IMPORTANT: Remember to consult your GP before starting any fitness or diet plan.  This eating and exercise plan is provided for guideline purposes only.  Brides Up North and/or Motivate 8 North will not be held responsible in the event of illness or injury.  Brides Up North Bootcamp is entered into completely at your own risk. 

.

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Brides Up North UK Wedding Blog – Images © 2011 Brides Up North

Motive 8 North is a Brides Up North Featured Supplier

Contact Brides Up North to submit your business as a Featured Supplier

.

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Brides Up North UK Wedding Blog

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Brides Up North BOOTCAMP: Week 9 – Night Fever, Night Fever!

October 26th, 2011 | Julia Braime

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Welcome to Wednesday!

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First up: Have you entered our amazing competition to win three personal training sessions to the value of £135 with our very own Jenny Cromack of Motive 8 North?  If you want to enter just click here and leave a comment…

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Brides Up North Wedding Blog: BOOTCAMP

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You know the drill by now girls!  Here’s Jenny!: Here we go with week 9 of the Brides Up North Bootcamp. Are you ready to work hard? If the workouts are getting easier then it’s time to progress to the next level, so if you’re a beginner move to the intermediate workouts and ‘intermediates’ should progress to the advanced workouts.  There are also some more new exercises to keep your workouts challenging.

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Only 4 weeks left on the bridal bootcamp so you should be feeling and looking great! Keep it working hard for these last 4 weeks… let’s get ready to sweat!

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cardio

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Cardio Workout 1

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5 minute warm up followed by a 45-60 minute cardio session – work at effort level 7-8.

Example – Running, cycling, aerobics, spinning, Zumba, gym session.

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Cardio Workout 2

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Start your session with a 5 minute warm up then perform 10 x 60 second intervals of maximal intensity work (effort level 9/10), with a 60 second easy recovery in between.

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Example- Find a hill – sprint up it for 60 seconds, then jog or walk back down for 60 seconds, repeat x 10.

In the gym, row fast for 60 seconds, easy row for 60 seconds x 10.

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Follow these intervals with 20 minutes of cardiovascular work at 7-8 effort level.

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Cardio Workout 3

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5 min warm up followed by a 60 min cardio session – work at effort level 7-8. 

Example – Running, cycling, aerobics, spinning, Zumba, gym session. 

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toning

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Warm Up:

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5 minutes aerobic warm up – i.e. skipping, step ups, brisk walking, jogging, etc. The purpose of the warm up is to gradually increase your heart rate and breathing rate to increase oxygen flow to the working muscles.

.

.

Main Workout:

.

If you want a greater calorie and fat burning workout then perform 20 minutes of interval training or intense cardiovascular exercise at the start of your workout, if not then go straight into the toning exercises.

.

Interval Training*

.

Beginners – 45 seconds fast hill sprint outside, alternated with 45 seconds recovery walk or jog – repeat x10

Intermediate/Advanced – 60 seconds fast hill sprint outside, alternated with 60 seconds recovery walk or jog – repeat x10

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* You can also perform these intervals on a bike or rowing machine for the same time.

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Toning Workout

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– This week’s workout is performed as a two different circuits. Start with exercise A and work from exercise to exercise until you have complete all exercises.

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– Rest x 1 minute and repeat the circuit for the number of times as shown below.

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– See the table below for number of reps to complete.

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– Work as hard as you can when you perform the cardio exercises, give it everything you’ve got.

.

Toning Exercise – no. of reps.

Cardio Exercise – length of time

Number of circuits

Rest between exercises

Beginners

12

30 seconds

2

30 seconds

Intermediate

12

45 seconds

2

20 seconds

Advanced

16

60 seconds

2

Minimal

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Circuit 1 – See table above for number of times to complete each circuit.

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1A

Squat & Upright Row

1B

Squat and Woodchop – 8 reps each side

1C

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

1D

Dumbbell Bent Over Row

1E

Press Ups – try full press ups!

1F

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

1G

Plank – hold 30-60 seconds

1H

Oblique Plank – hold 30-60 seconds

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Circuit 2 – See table above for number of times to complete each circuit.

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2A

Side Lunge

2B

Alternating Lunge and Rotation

2C

Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

2D

Stability Ball Chest Flyes

2E

Tricep Dips

2F

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

2G

Squat and Shoulder Press

2H

Alternating Lunge and Bicep Curl

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New Exercises:

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Remember to perform all exercises with perfect form and technique.

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1a. Squat and Upright Row

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– Stand in a wide squat position, feet wider than shoulder width, turns turned out slightly.

– Hold a pair of dumbbell’s in front of the body, arms straight.

– Perform a squat

– As you drive from the squat perform an upright row with the arms.

– Lower the dumbbells and repeat.

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Brides Up North Wedding Blog: Squat and Upright Row

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Brides Up North Wedding Blog: Squat and Upright Row

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1b. Squat and Woodchop

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– Stand in a squat position, with a dumbbell held in one hand.

– As you lower into the squat, lower the dumbbell towards the opposite foot.

– Drive up from the squat and pull the elbow high, then punch the hand into the air (it’s a bit like doing the dance from Saturday Night Fever!)

– Lower the dumbbell and repeat.

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Brides Up North Wedding Blog: Squat and Woodchop

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Brides Up North Wedding Blog: Squat and Woodchop

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Brides Up North Wedding Blog: Squat and Woodchop

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2a. Side Lunge

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– Stand with the feet together.

– Step one foot out to the side and bend the knee.

– Keep the opposite leg straight.

– Drive back to the start and then repeat on the opposite leg.

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Brides Up North Wedding Blog: Side Lunge

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Brides Up North Wedding Blog: Side Lunge

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2b. Alternating Lunges & Rotation

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– Start in the same position as for alternating lunges and hold a dumbbell at chest height.

– As you lunge forwards push the dumbbell out to chest level

– Rotate to the same side as the lunging leg

– Rotate back to the centre and repeat on the other side.

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Brides Up North Wedding Blog: Alternating Lunges and Rotation   Brides Up North Wedding Blog: Alternating Lunges and Rotation

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Brides Up North Wedding Blog: Alternating Lunges and Rotation   Brides Up North Wedding Blog: Alternating Lunges and Rotation

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To see every exercise that we use explained click here: On Form: The Exercises Explained.

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abdominals.

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These exercises can be performed at the end of your toning or cardio sessions. Aim to complete 3 times per week.

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Reps

Sets

Beginners

10

2

Intermediate

12

2

Advanced

12

3

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Exercises

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1a. Stability Ball Crunch

1b. Stability Ball Oblique Crunch

2a. Jack Knife

2b. Dumbbell Russian Twist

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New Exercises:

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1a. Stability Ball Crunch

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– Sit on the stability ball and roll forwards until the lower back is supported.

– Place the hands across the chest (beginner), at the side of the head (intermediate) or straight behind the head (advanced).

– Engage the core and tense the abdominals to lift the upper body away from the ball.

– Lift to about 45 degrees, slowly lower and repeat.

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Brides Up North Wedding Blog: Stability Ball Crunch

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Brides Up North Wedding Blog: Stability Ball Crunch

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1b. Stability Ball Oblique Crunch

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– Sit on the stability ball and roll forwards until the lower back is supported.

– Place the hands across the chest (beginner), at the side of the head (intermediate) or straight behind the head (advanced).

– Engage the core, as you lift away from the ball rotate at the waist, lower back to the start position and then when you lift again rotate to the opposite side.

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Brides Up North Wedding Blog: Stability Ball Oblique Crunch

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Brides Up North Wedding Blog: Stability Ball Oblique Crunch

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Brides Up North Wedding Blog: Stability Ball Oblique Crunch

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2a. Jack Knives

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– Lie on your back with your arms behind your head and legs in the air.

– Tense the abdominals and lift the hips/head and shoulders away from the floor at the same time.

– Lower back to the start position and repeat.

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Brides Up North Wedding Blog: Jack Knives

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Brides Up North Wedding Blog: Jack Knives

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2b. Russian Twists

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– Sit on your butt, feet rested lightly on the floor.

– Lean back to 45 degrees.

– Hold a dumbbell at chest level, twist to one side.

– Bring the dumbbell back to the centre and then repeat to the other side.

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Brides Up North Wedding Blog: Russian Twists

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Brides Up North Wedding Blog: Russian Twists

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Brides Up North Wedding Blog: Russian Twists

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Brides Up North Wedding Blog: Russian Twists

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To see every exercise that we use explained click here: On Form: The Exercises Explained.

.

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IMPORTANT: Remember to consult your GP before starting any fitness or diet plan.  This eating and exercise plan is provided for guideline purposes only.  Brides Up North and/or Motivate 8 North will not be held responsible in the event of illness or injury.  Brides Up North Bootcamp is entered into completely at your own risk. 

.

.

Brides Up North UK Wedding Blog – Images © 2011 Brides Up North

Motive 8 North is a Brides Up North Featured Supplier

Contact Brides Up North to submit your business as a Featured Supplier

.

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Brides Up North UK Wedding Blog

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Super Sunday!

October 23rd, 2011 | Julia Braime

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Morning all!  I’m on tour today as a guest of The Great North Wedding Show, at the Hilton Newcastle from 12pm till 4pm: pop along and meet the .  I have sweets!  Oh, and just a little bit of insider knowledge.  I also love to hear your plans for your own big days, so, North East brides, come and have a natter. 

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Brides Up North Wedding Blog: The Great North Wedding Show

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Another fun notice this week are the upcoming and ever popular Popcake making classes from Brides Up North Featured Supplier Popcake Kitchen.  These characterful little balls of cake on sticks make the perfect favours, and can be customised however you fancy. 

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Brides Up North Wedding Blog: Karen McGowran Photography

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Popcake Kitchen made me my very own batch back in March and fed the hordes at the Brides Up North Tweet Up North East too, so they get my vote. 

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Brides Up North Wedding Blog: Popcake Kitchen Brides Up North Wedding Blog: Popcake Kitchen

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Brides Up North Wedding Blog: Popcake Kitchen Brides Up North Wedding Blog: Popcake Kitchen

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The girls are giving their next classes a festive spin, so if you like the idea of playing Mrs Claus, now’s your chance…

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Contact Helen to book your place at info@popcakekitchen.co.uk

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Brides Up North Wedding Blog: Popcake Kitchen

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Popcake at the ready to dip into my morning cuppa (I wish!), it’s time to catch up on what you have missed this week on the wedding blog.  Click on the pink link to go straight to the story. 

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News and Events

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Move over Tulisa…Brides Up North joins the panel as a consultant judge for The 2012 Wedding Industry Awards

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Brides Up North Wedding Blog:  The 2012 Wedding Industry Awards

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In The News – Recent Press for Brides Up North in The Times, The Sunday Sun and Wedding Ideas Magazine

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Brides Up North Wedding Blog:  Wedding Ideas Magazine

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You Are Invited To A Very Chic Affair!

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The UK Wedding Shows Come To Manchester – Complimentary Ticket For Brides Up North Readers

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Real Weddings

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Wild Thing! A Real Wedding – Alison & Tris

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Winter Elegance, A Real Wedding – Chloe & Kieren

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Brides Up North Wedding Blog: Gary Roebuck Photography

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Technicolour Love! A Real Engagement – Holly & Ian

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Catch Of The Day – Danielle Rocks Her Dress!

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Brides Up North Wedding Blog: GASP Photography

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Up For Discussion

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Eye Candy – Blushing Bride or Back To Black?

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Count Your Blessings?

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Brides Up North Wedding Blog: Count Your Blessings

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Brides Up North Bootcamp

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Brides Up North BOOTCAMP- Week Eight – Raise The Barre!

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Coming up later today – an interview with fabulous photographer, Mark of Tierney Photography – don’t miss it!

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  – Images © 2011 as tagged

This is not a sponsored post

Contact Brides Up North to submit your business as a Featured Supplier

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Brides Up North UK Wedding Blog

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Brides Up North BOOTCAMP: Week Eight – Raise The Barre!

October 20th, 2011 | Julia Braime

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Brides Up North BOOTCAMP

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This works.

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This weekend, I did something I didn’t think I’d ever do after the age of eight.  I donned leggings, a tutu and leg warmers and went out in public.  And felt good about it.  I actually felt better about it that I did aged eight, as this time around there was no actual ballet involved (I was a bit of a tomboy before my natural love of pink took over).  It may have been fancy dress, yes, but thanks to Jenny Cromack of Motive 8 North and Brides Up North Bootcamp, no one thought that Halloween had come early.

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If you are hoping to tone up a little, shift a few pounds or maybe just feel fit, well and buzzing with energy before you walk down that aisle – give Brides Up North Bootcamp a whirl.  I’m sticking with it. 

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Just starting out?  Check out the Brides Up North Bootcamp pages for everything you need to know including the weekly fitness plans right from the start, the eating plan, hints and tips, handy food and exercise diaries, the exercises explained and my progress. 

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Have you entered our amazing competition to win three personal training sessions to the value of £135 with our very own Jenny Cromack of Motive 8 North?  If you want to enter just click here and leave a comment…

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Over to Ms Cromack and into Week Eight – we are flying now ladies:  I know it can be hard to fit in your daily  sessions, but if you want to look stunning on your big day you need to ensure you commit to your exercise regime and healthy eating plan.   I promise you it will be worth every minute you have sweated during your workouts!  You need to ensure that exercise and healthy eating is a priority alongside everything else you have going on in your life. If you are ever struggling to fit a longer workout into your day then don’t stress, just aim to complete a shorter 30 minute workout and work as hard as you can in those 30 minutes!

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cardio

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Make sure you put lots of energy into your cardio workouts this week. If you’re lacking in motivation on these dark nights then buddy up with a friend or bridesmaid and encourage each other to workout!

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Cardio Workout 1

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5 minute warm up followed by a 45-60 minute cardio session – work at effort level 7-8.

Example – Running, cycling, aerobics, spinning, Zumba, gym session.

.

.

Cardio Workout 2

.

Start your session with a 5 minute warm up then perform 10 x 60 second intervals of maximal intensity work (effort level 9/10), with a 60 second easy recovery in between.

.

Example- Find a hill – sprint up it for 60 seconds, then jog or walk back down for 60 seconds, repeat x 10.

In the gym, row fast for 60 seconds, easy row for 60 seconds x 10.

.

Follow these intervals with 20 minutes of cardiovascular work at 7-8 effort level.

.

This session will be great for calorie burning and fat burning.  

.

.

Cardio Workout 3

.

5 min warm up followed by a 60 min cardio session – work at effort level 7-8. 

Example – Running, cycling, aerobics, spinning, Zumba, gym session. 

.

.

toning

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.

.

.

Warm Up:

.

5 minutes aerobic warm up – i.e. skipping, step ups, brisk walking, jogging, etc. The purpose of the warm up is to gradually increase your heart rate and breathing rate to increase oxygen flow to the working muscles.

.

.

Main Workout:

.

If you want a greater calorie and fat burning workout then perform 20 minutes of interval training or intense cardiovascular exercise at the start of your workout, if not then go straight into the toning exercises.

.

Interval Training*

.

Beginners – 45 seconds fast hill sprint outside, alternated with 45 seconds recovery walk or jog – repeat x10

Intermediate/Advanced – 60 seconds fast hill sprint outside, alternated with 60 seconds recovery walk or jog – repeat x10

.

* You can also perform these intervals on a bike or rowing machine for the same time.

.

.

Toning Workout

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– This week’s workout is performed as another ‘long’ circuit. Start with exercise A and work from exercise to exercise until you have complete all exercises.

– Rest x 1 minute and repeat the circuit for the number of times as shown below.

– See the table below for number of reps to complete.

– Work as hard as you can when you perform the cardio exercises, give it everything you’ve got.

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Toning Exercise – no. of reps.

Cardio Exercise – length of time

Number of circuits

Rest between exercises

Beginners

12

30 seconds

2

30 seconds

Intermediate

12

45 seconds

2

20 seconds

Advanced

16

60 seconds

2

Minimal

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Circuit 1 – See table above for number of times to complete each circuit.

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1A

Stability Ball Chest Press

1B

Stability Ball Chest Flyes

1C

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

1D

Alternating Lunge with Bicep Curls

1E

Alternating Lunges with Overhead Tricep Extensions

1F

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

1G

Plank – hold 30-60 seconds

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Circuit 2 – See table above for number of times to complete each circuit.

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2A

Dumbbell Bent Over Row

2B

Dumbbell Upright Rows

2C

Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

2D

Squat and Shoulder Press

2E

Squat and Dumbbell Raise

2F

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

2G

Oblique Plank – hold 30-60 seconds

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For a reminder of how to perform each exercise click hereOn Form: The Exercises Explained

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IMPORTANT: Remember to consult your GP before starting any fitness or diet plan.  This eating and exercise plan is provided for guideline purposes only.  Brides Up North and/or Motivate 8 North will not be held responsible in the event of illness or injury.  Brides Up North Bootcamp is entered into completely at your own risk. 

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  – Image © 2011 Brides Up North

Motive 8 North is a Brides Up North Featured Supplier

Contact Brides Up North to submit your business as a Featured Supplier

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Brides Up North UK Wedding Blog

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Brides Up North BOOTCAMP! Week 7: A Dress Size Down!

October 13th, 2011 | Julia Braime

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After the gorgeous sugar rush of this morning, it’s straight into this week’s instalment of Brides Up North Bootcamp! Cruel, I know, but I like to keep you brides to be on your toes!

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First things first – have you entered our amazing competition to win three personal training sessions to the value of £135 with our very own Jenny Cromack of Motive 8 North?  If you want to enter just click here and leave a comment…

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Jenny is a motivational miracle worker, trust me!  After 7 weeks of Bootcamp, I have lost 15 inches all over – a whole dress size! I’m feeling fitter than ever and looking leaner and more toned. 

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To view my vital statistics and progress (eep!) click here. 

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Get on it brides to be!

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Just starting out?  Check out the Brides Up North Bootcamp pages for everything you need to know including the weekly fitness plans right from the start, the eating plan, hints and tips, handy food and exercise diaries, the exercises explained and my progress. 

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Brides Up North Wedding Blog: Bootcamp

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Let’s hear from Jenny: Hello! You’re over half way through the Brides Up North Bootcamp  now and you should not only be looking great, but feeling great too!

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This week we’re going to continue to focus on hitting those key areas for you to look great on your big day. There are lots of exercises to focus on the upper back and chest areas and upper arms so you look super slinky in your dress…and although your legs may or may not be hidden on the day, we’ve still got lots of squats and lunges in the workout so your pins look great on honeymoon.

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This week’s toning session continues to focus on circuit training – make sure you change from exercise to exercise as quick as possible to maximise fat burning!  You’re also going to focus on combining some of your leg and upper body exercises, not only will this make your workout more time effective but it will also burn more calories as you’ll be hitting more than one muscle group in one go.

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During your cardiovascular workouts this week I want you to really push yourself, make sure you include a 20 minute interval training session in at least one of your workouts to shed those pounds. Why not try a new cardiovascular activity that you’ve not done before to stop boredom creeping in?

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Work hard and have a great workout this week….go for it!

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toning

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Warm Up:

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5 minutes aerobic warm up – i.e. skipping, step ups, brisk walking, jogging, etc. The purpose of the warm up is to gradually increase your heart rate and breathing rate to increase oxygen flow to the working muscles.

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Main Workout:

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If you want a greater calorie and fat burning workout then perform 20 minutes of interval training or intense cardiovascular exercise at the start of your workout, if not then go straight into the toning exercises.

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Interval Training*

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Beginners – 45 seconds fast hill sprint outside, alternated with 45 seconds recovery walk or jog – repeat x10

Intermediate/Advanced – 60 seconds fast hill sprint outside, alternated with 60 seconds recovery walk or jog – repeat x10

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* You can also perform these intervals on a bike or rowing machine for the same time.

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Toning Workout

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– This week’s workout is performed as a ‘long’ circuit. Start with exercise A and work from exercise to exercise until you have complete all exercises.

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– Rest x 1 minute and repeat the circuit for the number of times as shown below.

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– See the table below for number of reps to complete.

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– Work as hard as you can when you perform the cardio exercises, give it everything you’ve got.

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For a recap on all of the exercises, click hereOn Form – The Exercises Explained.

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Toning Exercise – no. of reps.

Cardio Exercise – length of time

Number of circuits

Rest between exercises

Beginners

12

30 seconds

2

30 seconds

Intermediate

12

45 seconds

2

20 seconds

Advanced

12

60 seconds

3

Minimal

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A

Stability Ball Chest Press

B

Dumbbell Bent Over Row

C

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

D

Alternating Lunge with Bicep Curls

E

Alternating Lunges with Overhead Tricep Extensions

F

Cardio Exercise – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

G

Stability Ball Chest Flyes

H

Dumbbell Upright Rows

I

Cardio Exercises – Step Ups, Star Jumps, Skipping, Jogging on the spot, Shadow Boxing, etc.

J

Squat and Dumbbell Raise

K

The Plank – hold 30-60 seconds

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cardio

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Push yourself during your cardio workouts this week. If you’re a runner why not sign up for a 5k or 10k run to give yourself a target to work towards? If you’re a cyclist choose a hillier route than normal. Or if you’re a gym bunny then try a different class and work as hard as you can in it.

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Cardio Workout 1

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5 minute warm up followed by a 45-60 minute cardio session – work at effort level 7-8.

Example – Running, cycling, aerobics, spinning, Zumba, gym session.

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Cardio Workout 2

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Start your session with a 5 minute warm up then perform 10 x 60 second intervals of maximal intensity work (effort level 9/10), with a 60 second easy recovery in between.

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Example- Find a hill – sprint up it for 60 seconds, then jog or walk back down for 60 seconds, repeat x 10.

In the gym, row fast for 60 seconds, easy row for 60 seconds x 10.

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Follow these intervals with 20 minutes of cardiovascular work at 7-8 effort level.

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This session will be great for calorie burning and fat burning.  

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Cardio Workout 3

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5 min warm up followed by a 60 min cardio session – work at effort level 7-8. 

Example – Running, cycling, aerobics, spinning, Zumba, gym session. 

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IMPORTANT: Remember to consult your GP before starting any fitness or diet plan.  This eating and exercise plan is provided for guideline purposes only.  Brides Up North and/or Motivate 8 North will not be held responsible in the event of illness or injury.  Brides Up North Bootcamp is entered into completely at your own risk. 

.

.

Brides Up North UK Wedding Blog – Images © 2011 Brides Up North

Motive 8 North is a Brides Up North Featured Supplier

Contact Brides Up North to submit your business as a Featured Supplier

.

.

Brides Up North UK Wedding Blog

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